Broccoli Nutrition 10 Amazing Benefits
Broccoli Nutrition is a great choice for a diet where the goal is to lose weight. This is because it has very few calories, kills hunger and can be prepared in a number of ways. But know that this is not the only benefit you will gain by putting one of these green little trees on the plate. We will see below details about the benefits of broccoli, what it serves and properties for good health and shape.
This popular vegetable has a wide variety of nutritional and medicinal benefits, including its ability to prevent many types of cancer, improve our digestive system, reduce cholesterol, detoxify the body, maximize absorption of vitamins and minerals, avoid allergic reactions, stimulate the immune system, protect the skin, prevent birth defects, regulate blood pressure, eliminate inflammation, and improve vision and eye health.
Well, be prepared to know more in detail what the properties that broccoli Nutrition has and what they serve in terms of our health benefits.
What is the origin of broccoli Nutrition and how best to prepare it
Broccoli is an ancient plant native to Europe whose varieties are widely cultivated and consumed worldwide. The country that most grows broccoli in the world today is China, followed closely by India, but the main consumers remain the western nations. It can also be found in some cuisines in South Asia, such as India, Pakistan, Bangladesh, and Nepal.
The broccoli Nutrition flowers can be cooked and added to a huge diversity of recipes, but the best ways to maintain their flavor, color, and texture and still preserve the nutrients contained in them is to eat them raw or steamed. When steamed, there is even an increase in its cholesterol-lowering power over when the vegetable is eaten raw or cooked in the water. This is the best way to enjoy the benefits of broccoli.
Nutritional properties of broccoli Nutrition
The benefits of broccoli Nutrition for health are the result of a unique blend of nutrients, organic compounds, minerals and vitamins that are found exclusively in this vegetable. These include significant amounts of vitamin C, vitamin K, fiber, folate, potassium, selenium, vitamin A, manganese, tryptophan, vitamin B, and phosphorus.
In terms of unique organic compounds, broccoli is rich in phytochemicals and antioxidants. Phytochemicals are substances responsible for color, smell, and taste in plants. Research shows that they bring numerous health benefits, especially to the immune system.
This vegetable is indeed as a nutrient factory. It is beneficial for digestion, has properties that regulate the cardiovascular system and the immune system, has anti-inflammatory properties and can even prevent cancer. In addition, broccoli has low sodium and few calories: About 31 calories per serving.
It is also free of fat, rich in fiber, very rich in vitamin C and has potassium, B6, and vitamin A. According to nutritionist Victoria Thompson Institute of Physical Education at the University of Texas at Austin. “For a vegetable without starch, he has a good amount of protein.”
Important Components of Broccoli Nutrition
Sulforaphane: One of the most abundant and widely studied plant compounds in broccoli. It can have protective effects against various types of cancer
Indole-3-carbinol: A unique nutrient found in cruciferous vegetables, which may have beneficial effects against cancer
Carotenoids: Broccoli contains lutein, zeaxanthin, and beta-carotene, which may contribute to better eye health
Kaempferol: An antioxidant with many health benefits. It can protect against heart disease, cancer, inflammation and allergy
Quercetin: An Antioxidant With Numerous Benefits
Broccoli Nutrition Information
100g (1 cup) Boiled Broccoli Nutrition (No Added Fat)
11 Benefits of Broccoli – Serves and Properties
Let us now understand what broccoli is for and what are its benefits to our health and fitness
1 – Eating broccoli helps to lose weight
One serving of a glass of raw broccoli has only 30 calories and the same amount of cooked vegetable has 54 calories. In addition to containing so few calories, the same amount of raw broccoli provides more than 100 percent of the daily requirement of vitamins C and K.
It is also a good source of folic acid and vitamin A and provides some B-6 and potassium. The amount of these nutrients will vary if it is ingested raw or cooked; however, it is a nutritionally very rich and low-calorie food. Ideal for weight loss diets.
Broccoli is also rich in fiber that contributes to satiety, plus several micronutrients that can help you lose weight, such as calcium and chromium.
The phytochemicals present in broccoli such as sulforaphane can exert a fat-burning effect, triggering the breakdown of fat cells. Laboratory research has shown that when fat cells were incubated with sulforaphane for 24 hours, there were changes in the enzymes that would later have the function of breaking down fat cells, showing the potential to break down, in our body, the fats we eat through foods.
Weight loss is certainly one of the most sought-after benefits of broccoli.
2 – Broccoli is one of the most recognized foods in the fight against cancer
Broccoli Nutrition is a source of lutein and sulforaphane, very potent antioxidants and increasingly studied by scientists. Antioxidants are chemicals produced by the body or found in fruits, vegetables, and grains. They can help find and neutralize the free radicals that cause damage to our body cells.
According to the National Cancer Institute, “Free radicals, in turn, are unstable molecules resulting from metabolic processes that can lead to cancer.” Still, according to a nutritionist at the research center, broccoli is a cruciferous vegetable, and all vegetables in this group may be protective against some types of stomach and intestinal cancers.
Researchers have found that sulforaphane may inhibit an enzyme involved in the progression of cancer cells and believe that eating foods containing this phytonutrient may be a potentially powerful weapon in treating cancer in the future.
Another important vitamin contained in broccoli, and that has been associated with decreased risk of breast cancer in women, is folic acid. Adequate dietary intake of folic acid has shown promise in protecting against colon, stomach, pancreatic and cervical cancer. Although its exact mechanism of protection is still unknown, the researchers believe that the protective effects of folic acid are linked to its role in preventing unwanted mutations during the production of genetic DNA and RNA. There is no evidence that folic acid in supplement form would provide the same anticancer benefits.
3 – Broccoli can offer detoxifying action to the body
The presence of vitamin C, sulfur and certain amino acids make broccoli an excellent detoxifier. Ingesting broccoli helps remove free radicals and toxins like uric acid from the body by purifying the blood and keeping away problems related to toxins such as boils, itchy rashes, gout, arthritis, rheumatism, kidney stones and various skin diseases such as eczema and edema.
4 – Consumption of broccoli can prevent heart disease
In addition to the antioxidants already mentioned, broccoli also contains high fiber content along with significant levels of beta-carotene, omega-3 and other vitamins that help to reduce bad cholesterol and keep the heart functioning properly by regulating blood pressure.
When steamed, broccoli fibers combine best with bile acids making their excretion much easier and more efficient.
The excretion of bile acids is linked to regulation of cholesterol levels and, consequently, to cardiac health.
In addition, the potassium found in broccoli is a vasodilator that can increase blood flow and improve oxygenation of essential organs by relaxing tension and stress beneath the veins and heart.
6 – Eating broccoli can make us look younger
Vitamin C is a powerful antioxidant when consumed in its natural form and can help combat damage to our skin by the sun and pollution. It also helps reduce wrinkles and improve overall skin texture.
When talking about vitamin C, people often think automatically about citrus fruits, as it is worth remembering that a serving of a glass of raw broccoli contains more vitamin C than recommended daily.
Vitamin C plays a key role in the formation of collagen, the main support system of the skin. It also provides Vitamin A and Vitamin E, also crucial for keeping skin looking healthy.
7 – Protects eye health
Zeaxanthin, beta-carotene, vitamin A, phosphorus and other B, C and E complex vitamins found in broccoli are very beneficial for eye health. These substances protect against macular degeneration and cataracts, as well as repair damages caused by solar radiation.
8 – Broccoli contains nutrients that prevent stomach disorders
Much of the broccoli is fiber, the main ingredient for the cure of constipation and beneficial for almost all diseases of the stomach, including because constipation is the root of almost all gastric diseases. Fibers add bulk to food, retain water and make bowel movements healthier. Magnesium and vitamins present in broccoli can also cure heartburn, facilitate digestion and absorption of food nutrients and reduce any inflammation in the digestive tract.
9 – Helps prevent and treat anemia
Anemia is the decrease of red blood cells and is directly related to the lack of iron and certain proteins in the body. Broccoli is rich in both and therefore an excellent remedy against anemia. Copper, also found in broccoli, is another essential mineral for the production of red blood cells and along with iron plays a key role in its renewal and maintenance of its levels.
10 – Strengthens the immune system and protects against infections
The substances responsible for the green and purple tones found in the different varieties of broccoli are vitamin C, beta-carotene and other vitamins and minerals, especially selenium, copper, zinc, and phosphorus. These nutrients make up a group of great immune system enhancers that can protect you from numerous infections.
Broccoli is also a rich source of a phytonutrient called Kaempferol. This nutrient acts within our digestive tract and has the ability to lessen the impact of allergy-related substances because it interferes with the immune system. By reducing the impact of allergy-related substances, Kaempferol may help reduce the risk of chronic inflammation.
11 – The consumption of broccoli can help to overcome the deficiency of vitamin D in the organism
Broccoli is not a source of vitamin D, but it is an excellent source of vitamin K and also of vitamin A in the form of beta-carotene.
Many people have large deficiencies of vitamin D that cannot be corrected only through diet, needing to ingest food supplementation.
When large supplemental doses of vitamin D are needed to compensate for deficiency, a supply of vitamin K and vitamin A is needed to help maintain the balance of vitamin D metabolism.
Ensuring adequate intake of vitamins K and A together with vitamin D supplementation is important to ensure the results of supplementation.
In this case, the broccoli can play a particularly useful role in balancing this process since it contains a strong combination of both vitamin A and vitamin K.
Raw, steamed or boiled: How is it more nutritious?
The way you prepare broccoli can affect the amount and nutrients you will get. If the goal is, for example, to absorb its anticancer benefits, the ideal is not to cook it for long. A 2007 study by the University of Warwick found that boiling broccoli can undermine the effects of food enzymes that fight cancer.
In this study the researchers studied the effects of boiling, steaming, cooking in the microwave and frying broccoli and some other fresh vegetables to know how much each method would modify the nutritional composition of vegetables.
Boiling was the method that led to the largest losses of nutrients that fight cancer. When the broccoli was steamed for up to 20 minutes, placed in the microwave for up to three minutes and fried for up to five minutes there was no significant loss of cancer preventive substances. The study also found that raw broccoli retains all of its nutrients but is also more likely to irritate the gastrointestinal system and cause gas.
How to consume Broccoli Nutrition?
In the country, there are basically 2 types of broccoli, the ninja or Japanese, which features single head and is sold fresh, cleaned or frozen. And the second type is common broccoli, sold in bundles, featuring stalks, flowers, and leaves. Broccoli can be consumed in several ways. It is much appreciated raw in salads, as well as boiled, grilled and as an ingredient in various recipes such as soufflés, soups, pies, cakes and sautéed.
When overcooked, broccoli Nutrition loses much of its nutrients and its texture is also altered. The idea is to cook them in steam or in a covered pan containing little water, for a short time. Thus, it will keep all its beneficial properties to health. Broccoli is very perishable foods and therefore should be stored in plastic bags and kept under refrigeration for a maximum of one week.
Broccoli Nutrition Green Juice
If you do not like the taste or consistency of broccoli is cooking, prepare a juice. This is the best way to extract all the benefits without having to eat broccoli.
½ glass of water
3 broccoli flowers
3 leaves of cabbage
1 tablespoon flaxseed
Method of preparation:
Beat everything in the blender, strain and take immediately.
Broccoli Nutrition is one of the most popular vegetables in the world. It is easy to prepare and can be eaten raw and cooked. It is rich in many nutrients, including a family of plant compounds called isothiocyanates, which can have numerous health benefits. It has fibers and more protein than most other vegetables. Consumption of broccoli has been associated with a reduced risk of cancer and heart disease as well as improved eye health. And you already consume this nutritional wonder?